Mwina mwamvapo mawu akuti 'Carb Cycling' ku malo ochitira masewera olimbitsa thupi kapena pa malo ochezera a pa Intaneti, sichoncho? Ena amati ndi njira yabwino yochepetsera thupi. Ena amati ndi yabwino kwa othamanga. Ndiye kodi kuyendetsa galimoto ya carb ndi chiyani kwenikweni? Kodi aliyense angathe kuchita izi? Tiyeni tidziwe bwino, mwachidule, lero.
Kodi Kuyendetsa Ma Carb Cycle ndi Chiyani?
Mwachidule, kusintha zakudya zama carb ndi chizolowezi chosintha dala kuchuluka kwa chakudya chomwe timadya tsiku lonse. Izi zikutanthauza kuti masiku ena timadya chakudya chambiri (chapamwamba), masiku ena timadya zochepa (chapamwamba). Nthawi zina tingakhale ndi masiku opanda chakudya (chapamwamba).
Ngakhale kuti kafukufuku wa sayansi akadali wochepa pa njira imeneyi, makamaka omanga thupi ndi othamanga marathon amagwiritsa ntchito njira imeneyi kuchepetsa mafuta m'thupi ndikumanga minofu. Ganizirani thupi lanu ngati galimoto. Pa tsiku limene mumachita masewera olimbitsa thupi molimbika, monga mu mpikisano, mumafunikira mafuta ambiri (carbs) kuti akupatseni mphamvu. Koma dikirani, pa tsiku limene simuchita masewera olimbitsa thupi kwambiri, monga pamene mukuyima pagalimoto, simukusowa mafuta ambiri, eti? Umu ndi momwe zimagwirira ntchito.
- Masiku Okhala ndi Zakudya Zopatsa Thanzi: Masiku ano ndi omwe mumachita masewera olimbitsa thupi kwambiri. Masiku ano, muyenera kudya pafupifupi magalamu 2-2.5 a chakudya cham'thupi pa paundi imodzi ya kulemera kwa thupi lanu. Izi zikupatsani mphamvu zomwe mukufunikira kuti muzichita masewera olimbitsa thupi.
- Masiku Okhala ndi Zakudya Zochepa: Masiku amenewa, mumachepetsa kuchita masewera olimbitsa thupi kapena kupuma. Mumadya chakudya chochepera 0.5 gm pa kilogalamu imodzi ya thupi.
Chofunika kwambiri ndichakuti, izi sizikutanthauza kungoyang'anira zakudya zanu zokha, koma zimafuna kusintha kuchuluka kwa chakudya chomwe mumadya kuti chigwirizane ndi kuchuluka kwa masewera olimbitsa thupi omwe mumachita tsiku ndi tsiku.
Kodi njira imeneyi imakhudza bwanji thupi?
Tikadya chakudya chokhala ndi chakudya cham'thupi, thupi lathu limachisandutsa mtundu wa shuga wotchedwa shuga. Uwu ndiye gwero lalikulu la mphamvu m'thupi lathu. Kenako kapamba wathu amapanga mahomoni otchedwa insulin. Insulin iyi imathandiza shuga kulowa m'maselo ndikupanga mphamvu.
Shuga wochuluka umasungidwa ngati glycogen m'chiwindi ndi minofu yathu kuti tigwiritse ntchito pambuyo pake. Izi ndi zomwe zimachitika mu kayendedwe ka chakudya m'thupi:
1. Masiku okhala ndi chakudya chambiri: Thupi lanu lidzadzaza bwino malo osungira glycogen awa. Mphamvu imeneyi imagwiritsidwa ntchito mukamachita masewera olimbitsa thupi molimbika.
2. Masiku a chakudya chochepa cha kabohaidreti: Popeza shuga ndi glycogen zimakhala zochepa zoti zigwiritsidwe ntchito ngati mphamvu, thupi limayang'ana njira zina. Pamenepo thupi limayamba kuwotcha mafuta osungidwa kuti lipange mphamvu.
Ichi ndi chomwe chimapangitsa thupi lanu kuzolowera kutentha mafuta. Koma pali chinthu chofunikira kukumbukira apa. Ngati simuchita masewera olimbitsa thupi bwino mutatha kudya chakudya chambiri tsiku lonse, mphamvu yowonjezerayo ikhoza kusungidwa ngati mafuta m'thupi lanu ndikupangitsa kuti muwonjezere thupi. Chifukwa chake izi ziyenera kuphatikizidwa ndi masewera olimbitsa thupi.
Kodi ubwino wa kuyenda ndi chakudya chama carbohydrate ndi wotani?
Ngakhale kuti izi zimapindulitsa makamaka othamanga, munthu wamba angapindulenso ngati asankha chakudya cham'mimba chopatsa thanzi komanso chosakonzedwa .
Mwa kupewa shuga woyengedwa, buledi, ndi mpunga woyera, ndikusankha chakudya chabwino monga zipatso, ndiwo zamasamba, nyemba, nyemba, nyemba, ndi tirigu wonse, mutha kupeza zabwino izi:
- Kukweza mphamvu ya thupi ku insulin.
- Kuwongolera thanzi la kagayidwe kachakudya m'thupi.
- Kuchepetsa cholesterol m'magazi, triglycerides, ndi shuga.
- Kuwotcha mafuta kumafulumira panthawi yochita masewera olimbitsa thupi.
- Kuchepetsa chiopsezo cha matenda monga Type 2 Diabetes ndi Metabolic Syndrome.
- Kuchepetsa chiopsezo cha matenda monga matenda a mtima ndi sitiroko.
- Kulamulira hormone ya ghrelin, yomwe imalamulira chilakolako cha chakudya.
Kodi mumachita bwanji izi molondola?
Iyi si ndondomeko yokwanira onse. Iyenera kusiyana kutengera kulemera kwa thupi lanu, mulingo wa thanzi lanu, ndi zolinga zanu. Nayi chitsanzo:
| Tsiku | Mulingo wochita masewera olimbitsa thupi | Kuchuluka kwa chakudya chopatsa thanzi |
|---|---|---|
| Tsiku 1 | Kuchita masewera olimbitsa thupi mwamphamvu kwambiri | magalamu 175-350 |
| Tsiku lachiwiri | Kuchita masewera olimbitsa thupi pang'ono kapena kupuma pang'ono | magalamu 100-125 |
| Tsiku lachitatu | Kuchita masewera olimbitsa thupi mwamphamvu kwambiri | magalamu 175-350 |
| Tsiku lachinayi | Kuchita masewera olimbitsa thupi pang'ono kapena kupuma pang'ono | magalamu 100-125 |
Chenjezo: Musanayambe mtundu uwu wa zakudya, onetsetsani kuti mwalankhula ndi dokotala wanu kapena katswiri wodziwa bwino zakudya (Registered Dietitian), chifukwa izi sizoyenera thanzi la aliyense.
Kodi izi ndi zotetezeka? Kodi pali zotsatirapo zilizonse?
Ngakhale kuti nthawi zambiri imaonedwa kuti ndi yotetezeka kwakanthawi kochepa, si yoyenera aliyense. Anthu ena akamachepetsa kudya chakudya cham'thupi mwadzidzidzi, amatha kumva kusasangalala kwa masiku oyamba. Izi zimatchedwanso "chimfine cham'mimba".
- Kuvuta kugona
- Kugwira ntchito molimbika
- Kudzimbidwa
- Kudzaza mimba
- Kukwiya, kusintha kwa maganizo
Zizindikiro zimenezi nthawi zambiri zimatha patatha masiku ochepa. Kumwa madzi ambiri ndikupeza ma electrolyte okwanira - mchere monga calcium, sodium, ndi potaziyamu - kungathandize kuchepetsa vutoli.
Anthu awa sadziwa bwino kuyendetsa bwino chakudya cha carb!
Njira iyi si yoyenera magulu otsatirawa:
- Amayi oyembekezera kapena oyamwitsa
- Kulemera pang'ono
- Anthu omwe ali ndi vuto la kudya kapena omwe adadwalapo
- Anthu omwe ali ndi matenda a shuga kapena insulin kukana
- Anthu omwe ali ndi mavuto a adrenal
Kwa anthu ena, kuganizira kwambiri za chakudya kungayambitse matenda amisala otchedwa ``Orthorexia.'' Ngati inu kapena munthu amene mumamudziwa akuvutika ndi maganizo amenewa okhudza chakudya, pitani kwa dokotala nthawi yomweyo kuti akakupatseni upangiri.
Chabwino, ndiye muyenera kudya chiyani?
Mtundu wa chakudya cha carbohydrate ndiye chinthu chofunika kwambiri. M'malo mwa zakudya zopangidwa ndi shuga woyengedwa bwino, ufa wa buledi, ndi mpunga woyera, sankhani chakudya chachilengedwe komanso chabwino.
| Chakudya | Zakudya zama carbohydrate ambiri patsiku (chitsanzo) | Ndondomeko ya chakudya chotsika mafuta m'thupi (chitsanzo) |
|---|---|---|
| Chakudya cham'mawa | Oatmeal ndi mabulosi abuluu ndi yogati yachi Greek | Omelette yopangidwa ndi mazira oyera ndi tchizi chopanda mafuta ambiri |
| Chakudya chamasana | Chicken curry ndi saladi wobiriwira wokhala ndi Kurakkan roti | Nsomba yophikidwa kapena nkhuku, broccoli yophikidwa ndi nthunzi ndi nyemba |
| Chakudya chamadzulo | Mpunga wofiira, mphodza ndi msuzi wa nsomba | Salmon yokazinga, risotto ya kale, ndi katsitsumzukwa |
| Zokhwasula-khwasula | Nthochi, ma amondi angapo | Mbewu za dzungu, sitiroberi, chidutswa cha tchizi |
Uthenga Wopita Nawo Kunyumba
- Kuyendetsa chakudya m'magalimoto ndi njira yosinthira kuchuluka kwa chakudya chomwe mumadya tsiku lililonse kuti chigwirizane ndi kuchuluka kwa masewera olimbitsa thupi omwe mumachita.
- Iyi ndi njira yanthawi yochepa yomwe imagwiritsidwa ntchito makamaka ndi othamanga olimba mtima kuti asunge mphamvu zawo ndikuwotcha mafuta.
- Palibe umboni wamphamvu wa sayansi wosonyeza kuti izi zingathandize kuchepetsa thupi.
- Mtundu wa chakudya chomwe mungasankhe ndi wofunika kwambiri. Nthawi zonse sankhani chakudya chopatsa thanzi monga zipatso, ndiwo zamasamba, ndi tirigu wonse.
- Njira iyi si yoyenera aliyense. Amayi oyembekezera, anthu odwala matenda a shuga, komanso omwe ali ndi vuto la kudya sayenera kuyesa izi.
- Musanatsatire zakudya zatsopano, makamaka dongosolo lovuta chonchi, onetsetsani kuti mwafunsa dokotala wanu kuti akupatseni upangiri.
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